Category Archives for Uncategorized



I received my labs from getting on new life insurance.

Happy to report that everything is within appropriate levels!

Log: Week of Nov 10, 2014

logTwo weeks ago I had my unloading week, so this was the first week back in full.

Due to the snow and ice, I’ve moved all of my quality work onto the treadmills, which is better than not doing them at all or risking falling.

I also enjoy running on the treadmill, and will often do 1 of the 2 daily runs indoors. Something I’ve really noticed about the winter and going to gyms is that I’m much much better about doing ancillary work. Currently I’m going through the Kinetic Revolution 30 day hip challenge. If you’re not one of my athletes, I recommend signing up for that. If you are one of my coached athletes, you’ll be seeing it in your log soon 🙂


Want VS Need

Lately I have been trying to change my mindset about things in running that I want vs items that I need.

The main focus of this internal discussion has been thinking about a GPS.

Currently, and for the past few years I’ve either been using my iPhone in an armband or a Suunto Footpod. Well the footpod is useless here in the mountains and I’m just getting sick of having an iPhone on my arm while running/racing.

Heck, part of me does not even want a GPS.

On one, I’d love to have a $399 wrist-top computer that can give me the temperature, elevation climbed, current vs goal pace, etc.

On the other hand, I enjoy going without a GPS for my easy runs.

My body does not care if I do my easy 5.25km running route in 28:45 but put 30 down, which is what I do when I do the route without a watch. I still did the workout exactly the same, and honestly, I’ve been finding them more enjoyable when not having something on my body recording my every movement.

The same goes for clothing. I would kill to own a pair of the Tracksmith $60 running shorts, I hear they’re amazing.

Yet, I did a recent run in a pair of Desi’s “normal” running shorts and it was totally fine, even though they may have came from Goodwill.

And finally, we go from want to damn near lust.

The photo above is the Tesla Model S, a fully electric 0-60 in 3.9 seconds beauty.

I want that so bad. So. Bad.

Yet, I barely drive! I’ve commuted on my new bike for over 200km since getting it. I love riding that thing. It feels good to ride it, but it also feels good to know I rode it instead of driving. I’ve saved almost $30 in gas money in under 2 months from simply riding my bike. That’s incredible, and makes me not want a car at all.

What is something you want, but have not purchased because it is not a need?

What is something you’ve wanted, and splurged a bit to get? 


Top Training Mistakes

Your goal event, be it a marathon or a 5k, does not care what you did the month before the race.

It doesn’t even worry about the three to five month period that you’ve dedicated to the specific goal race.

What is is concerned with is your frequency, consistency, and volume of miles over the long term. We’re talking months to years. Every day adds up, a marathon is worth more than the sum of its parts. Every little decision matters, and the consistency of positive choices makes a difference when you get to the starting line.

Training is not only the time you spend on the run, but it is the decisions (positive or negative) that you make along the way. Below is a list of common negative decisions that all runners should be mindful to avoid.

Read the rest here!

Forgiveness And Boston Bandits

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“Forgive people not because you are weak, but because you are strong enough to know that people make mistakes”

The biggest news to come out of the Boston Marathon is unfortunately not that a US citizen has finally won the race for the first time in three decades and did it in an incredibly fearless manor, it is that there were bandits at the race.

Bandits are people that  sneak into the event without paying. Sometimes they’ll fake a bib or sometimes they won’t even bother. This is definitely robbery if they are taking nutrition and medals away from people that actually paid, it has even gone as far as being called identity theft for those who have copied bibs.

Now, of course I am quite disappointed in these runners who cheated to get into a race that people train years to reach the time standards to just apply to sign up, and not even all that apply get in!

The most prominent bandit is of course Chelsa, the wife of Foresquare CEO. She made the poor decision of putting her twitter handle on her fake bib.

Runners all over social media are being very vocal about how mad, angry, disappointed, or hurt they are in these bandits. And I completely understand, it is definitely wrong of people to steal or cheat their way into a race. It has been going on for years, and I believe Boston has also been fairly accepting of these runners as long as they started after everyone else was through the starting gate. I have no doubt it was the bombing events last year that is making the cheating during this Boston Marathon especially high profile.

However what has shocked me the most is that runners, many of who are talking about how horribly wrong it was of Chelsa and the rest of the bandits to do what they did, are also harassing Chelsa.

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I am in no way condoning what Chelsa or the rest of the bandits did this year or the hundreds+ who bandit races every year. However I am saying that stooping down a level and going out of the way to make Chelsa and these bandits feel worse is not the noble and right thing to do either.

No doubt she is sorry and regrets what she did. Probably both because of the backlash but also I am confident that she genuinely sorry. I see no reason why being cruel to any solves any problem, ever

Compassion is at the heart of every little thing we do. It is the dearest quality we possess, yet all too often it can be cast aside with consequences too tragic to speak of. To lose our compassion, we lose what it is to be human.

Training 4/7-4/13

So, it was a pretty good week. Nothing to special going on, I’m mainly doing a couple key workouts weekly and following these up with some easy running around them.

My favorite workout of the week was on Wednesday, just an easy 8 miles with 12x30sec max hill sprints. I just felt so good that day, which was about time because Monday and Tuesday’s runs were less than optimal.

The lowlight of the week was Thursday’s threshold workout. As you can see below, I was a bit slow on the repetitions. I think the previous day’s hill reps were a bit much for my legs with the track work the next day. Oh well, even though my splits were a bit slow it was still a great workout!


These upcoming weeks are going to be key. I’ve got two 5k’s coming up at the beginning of March so I’m really focusing on running easy volume between the occasional very high quality sessions. That being said, I’m really looking forward to shifting to half marathon training in March because I’m itching to get my volume up a bit more. 

Week of April 14th
– warm up, 30min tempo @ LT (~6:00) + 5x20m fast with long recoveries, cool down
– Moderate 50 minutes + 40 @ AeT (sub6:30)

Week of April 21st
– warm up, 5x1k at 3:25 with 400m easy jog + cool down
– easy/moderate 110 minutes
– warm up, 30-35 minute tempo @ LT

Week of April 28th – Taper Week
– early week aussie quarters: wu, 6x400m faster then gp + 400m float, cool down
– Friday 5k
– Saturday 5k

That is going to  be a challenging 5k schedule. The Friday one is actually at 6pm so I’ll really have to watch what I eat that afternoon, the worst thing I can do is overeat, but I need to be sure to get in some food!

Privacy Policy

This Privacy Policy explains how information about you is collected, used and disclosed by Kyle Kranz when you access or use the website, mobile application and other online products and services (collectively, our “Services”) or when you otherwise interact with Kyle Kranz.

I may change this Privacy Policy from time to time. If I make changes, I will revise the “Last Updated” date. I encourage you to review this Privacy Policy whenever you access or use our Services or otherwise interact with us to stay informed about our information practices and the ways you can help protect your privacy.


Information You Provide to Kyle Kranz

I collect information you provide directly to us. The types of information I may collect include:

  • Account Information, such as your name, email address, password, age, gender, postal address, phone number, photos, bio and any other information you choose to provide;
  • Training Information, such as the sports and positions you play or coach, time and duration of training and training location;
  • Transaction Information, such as the coaching services you purchase through our Services. We may also collect and store limited payment information from you, such as payment card type and expiration date and the last four digits of your payment card number; however, I do not collect or store full payment card numbers and all transactions are processed by our third party payment processor.
  • Information About Others, such as photos of users receiving coaching services and the names, email addresses and other information about individuals you invite to use our Services, register to receiving coaching services or authorize to receive notifications; and
  • Other Information You Choose to Provide, such as when you participate in a survey, contest, promotion, quiz or interactive area of the Services, request technical or customer support, communicate with Kyle Kranz via third-party social media services or otherwise communicate with Kyle kranz.

Information I Collect Automatically When You Use the Services

When you access or use my Services, I automatically collect information about you, including:

  • Log Information: I log information about your access to and use of my Services, including the type of browser you use, access times, pages viewed, your IP address and the page you visited before navigating to my Services.
  • Device Information: I collect information about the computer or mobile device you use to access my Services, including the hardware model, operating system and version, unique device identifiers and mobile network information.
  • Location Information: With your consent (e.g. if you permit your mobile device to send us your latitude and longitude), I will collect location information when you access or my our Services and, if permitted by your device settings, in the “background” (i.e. at times when you are not directly using my Services). For more details, please see “Your Choices” below.
  • Information Collected by Cookies and Other Tracking Technologies: I and my service providers use various technologies to collect information, including cookies, web beacons, web storage and device identifiers. For more information about cookies, and how to disable them, please see “Your Choices” below.

Information I Collect from Other Sources

I may also obtain information from other sources and combine that with information I collect through my Services. For example, I may collect information about you from third parties, including from other users, identity verification services, mailing list providers and publicly available sources. If you create or log into your account through a social media site, I will have access to certain information from that site, such as your name, account information, and email address, in accordance with the authorization procedures determined by such social media site.


I may use information about you for various purposes, including to:

  • Provide, maintain and improve my Services;
  • Provide and deliver the products and services you request, process payments and other transactions and send you related information;
  • Manage your account and send you related information, including confirmations, updates, technical notices, security alerts and support and administrative messages;
  • Respond to your comments, questions and requests and provide customer service;
  • Communicate with you about products, services, offers, promotions, rewards, and events offered by Kyle Kranz and others, and provide news and information I think will be of interest to you;
  • Monitor and analyze data, trends, usage and activities in connection with my Services;
  • Measure the effectiveness of advertising, content, features and activities, and perform other data analytics;
  • Detect, investigate and prevent fraudulent transactions and other illegal activities and protect the rights and property of Kyle Kranz and others;
  • Personalize and improve our Services and provide advertisements, content, and features that match user profiles or interests;
  • Facilitate contests, sweepstakes and promotions and process and deliver entries and rewards;
  • Link or combine with information I get from others to help understand your needs and provide you with a better experience; and
  • Carry out any other purpose for which the information was collected.

Kyle Kranz is based in the United States and the information I collect is governed by U.S. law. By accessing or using my Services or otherwise providing information to me, you consent to the processing and transfer of information in and to the U.S. and other countries.


I may share information about you as follows or as otherwise described in this Privacy Policy:

  • With vendors, consultants and other service providers who need access to such information to carry out work or perform services on our behalf;
  • When you create a profile, participate in the interactive areas of our Services or interact with us on third-party social media sites, certain information that you provide may be displayed publicly, such as your name, profile photo and other information you choose to provide;
  • In response to a request for information if I believe disclosure is in accordance with, or required by, any applicable law, rule, regulation or legal process;
  • If I believe your actions are inconsistent with our user agreements or policies, or to protect the rights, property or safety of Kyle Kranz or others;
  • In connection with, or during negotiations of, any merger, sale of company assets, financing or acquisition of all or a portion of our business by another company;
  • Between and among Kyle Kranz and any current or future parent, subsidiary and/or affiliated company; and
  • With your consent or at your direction.

I may also share aggregated or de-identified information, which cannot reasonably be used to identify you.


The Services may offer social sharing features and other integrated tools (such as the Facebook “Like” button), which let you share actions you take on our Services with other media. Your use of such features enables the sharing of information with your friends or the public, depending on the settings you establish with the entity that provides the social sharing feature. For more information about the purpose and scope of data collection and processing in connection with social sharing features, please visit the privacy policies of the entities that provide these features.


I may allow others to serve advertisements on our behalf and provide analytics services. These entities may use cookies, web beacons, device identifiers and other technologies to collect information about your use of our Services and other applications and websites, including your IP address, web browser, device type, pages viewed, time spent on pages, links clicked and conversion information. This information may be used by myself and others to, among other things, analyze and track data, determine the popularity of certain content, deliver advertising and content targeted to your interests on our Services and other applications and websites and better understand your online activity. For more information about interest-based ads, or to opt out of having your web browsing information used for behavioral advertising purposes, please visit Your device may also include a feature (“Limit Ad Tracking” on iOS and “Opt out of Interest-Based Ads” on Android) that allows you to opt out of having certain information collected through apps used for behavioral-advertising purposes.


Account Information

You may access, update, correct or delete information about you at any time by accessing your account dashboard. If you wish to deactivate your account, please visit our contact page and submit a message letting us know you would like to deactivate your account, but note that I may retain certain information as required by law or for legitimate business purposes. I may also retain cached or archived copies of information about you for a certain period of time.

Location Information

When you first launch any of the mobile applications that collect location information, you will be asked to consent to the application’s collection of this information. If you initially consent to the collection of location information, you can subsequently stop the collection of this information at any time by changing the preferences on your mobile device. You may also stop the collection of location information by following the standard uninstall process to remove all of the mobile applications from your device.

Cookies and Web Storage

Most web browsers are set to accept cookies and web storage by default. If you prefer, you can usually choose to set your browser to remove or reject cookies and web storage. Please note that if you choose to remove or reject cookies or web storage, this could affect the availability and functionality of my Services.

Promotional Communications

You may opt out of receiving promotional emails and text messages from Kyle Kranz by following the instructions in those emails or messages. If you opt out, I may still send you non-promotional communications, such as those about your account or our ongoing business relations.

Push Notifications

With your consent, I may send promotional and non-promotional push notifications or alerts to your mobile device via app or SMS. You can deactivate these messages at any time by changing the notification settings on your mobile device or within the mobile applications.


If you have any questions about this Privacy Policy, please contact me at: 1030 Clark St. Rapid City, SD 57701,